Wild Rice and Vegetable Soup

Wild rice is considered a whole grain, making this soup rich in fiber. Fiber is necessary for a healthy gut microbiome, keeps you fuller for longer and can help keep cholesterol within a normal range. Wild rice is also full of manganese, a mineral our body uses to protect our cells from becoming damaged; it is also important for bone health and metabolism.

Adapted from the Fab Four Cookbook. Serves 5-6.

Ingredients

• ½ large onion, diced
• 2 stalks celery, diced
• 2 carrots, sliced
• ½ cup red bell pepper, chopped
• 2 tsp garlic, fresh, minced
• 1 cup mushrooms, sliced
• 1 cup green beans*, cut into 1” pieces
• 1 tsp basil, dry
• 1/2 tsp oregano, dry
• 1/2 tsp smoked paprika
• Black pepper, freshly ground, to taste
• 1 cup tomatoes, diced, salt-free
• 3 cups vegetable broth, low sodium
• 1/2 cup wild rice, uncooked
• 1 can white beans, drained and rinsed
• 1.5 cup spinach, chopped*
• *frozen or canned (low sodium, drained and rinsed) may be substituted.

Method

1. In a large saucepan, sauté onion and celery over medium heat for 5–7 minutes until lightly browned.
2. Add carrots and bell pepper and cook for 3 minutes. Add garlic and cook for 1 minute.
3. Add mushrooms, green beans (if using fresh), basil, oregano, paprika, and black pepper. Stir well and cook 3–4 minutes. (If using canned or frozen green beans, add them during Step 5 and cook for 5 minutes).
4. Add tomatoes, broth and wild rice. Bring to a boil then cover and simmer for 45 minutes.
5. Remove cover. Add white beans and spinach.